Hey friend,
Melinda Haak here. It's been a bit since I sent out my last email and I've debated and debated about what to send, but decided to just start with some things I have learned in the last two years as I've gone through Nutritional Health Coaching School.
"If I could've told myself ten years ago..."
1. Eat enough protein daily (120-150 grams for the average woman of 145 pounds).
2. Regulate my nervous system
Optimal Protein Intake: looks like starting my day with a protein-rich breakfast. What does this do? Regulates blood-sugar for the whole day and gives me sustained energy. No more hangry outbursts. We know kids need to eat regularly. So do we adults.
This can be eggs and sausage with a side of fruit.
It could be a protein powder based-smoothie. Three of my family members are allergic to dairy so here is my go-to powder for that problem: https://m.lfstps.com/WfvQn/CHw3X.. The other three of us are fine with dairy, so I really like this one: https://m.lfstps.com/6IY/CHw3X.. And another favorite of mine is the Garden of Life Collagen Peptides protein powder.
It could be a recipe from Trim & Healthy Mama. Her blender waffles and pancakes are full of protein and extremely satisfying.
Including a high-quality source of protein at every meal (grass-fed meat, lentils, wild-caught fish), will keep that blood-sugar stabilized.
Eat high-protein snacks. I love jerky sticks, nuts, seeds, plain yogurt and cottage cheese with fruit or honey added, hard cheeses with olives and fruit. Basically I could live off of a charcuterie board. LOL
Regulate the Nervous System:
Gentle movements like walking 6,000-10,000 steps a day. Gone are my days of hard HIT workouts. My adrenals can't handle that anymore. Join a Yoga or Pilates class. Stretch.
Deep Breathing. Take a few minutes throughout the day to stop and breathe. Place your hands on your stomach and feel that move in and out. Not your chest. You want deep belly breathes to help regulate your nervous system.
Prioritize sleep. This is huge. Our brains and bodies need a good 7-9 hours of sleep at night. Did you know that 1 in 3 adults are getting sleep than the required sleep their bodies need? Our bodies need sleep to function physically, to make decisions, to focus on tasks at hand, to manage our emotions, to handle all the day can throw at us? Think about a toddler who has missed his or her nap. They are grumpy, overwhelmed by small things, and intolerant of making mistakes or anything that isn't just right. Our adult brains feel the same way with a lack of sleep! We often face legitimate reasons for not getting enough sleep, and when sleep is elusive, it can be frustrating. Luckily, there is a lot we can do to support our bodies and minds in this area!
DEVELOP A ROUTINE
So much of getting a good night's rest is in establishing a routine, even for adults! Try to walk through the same steps each evening. This helps you create a habit and also creates cues for your brain that it's time to rest. Here are some tips that have helped us all get a full night's rest in our home:
- Keep the lights low and warm after dinner time. Think more ambient lighting and candles and avoid overhead lights if possible.
- Run your diffuser with calming oils or blends to help your mind calm. One great combination is Lavender, Tangerine and Northern Lights Black Spruce!
- With your diffuser running, take a warm bath or shower (you can also add epsom salts + sleepy oils here!), then use Relaxation Massage Oil or Lavender Hand & Body Lotion all over. You can also add a drop or two of your favorite oil to the massage oil or lotion for an extra boost!
- Apply oils directly on the chests, wrists, neck, bottom of the feet just before bedtime.
- Run a ceiling fan, box fan, or sound machine to help drown out any noise if desired.
- Keep your rooms cool (but not overly cold). Your body sleeps better when it has a cooler temperature.
- Make your bed a comfy, cozy space. Think soft textures that are inviting and feel good against your skin.
- Spray Seedlings Linen Spray or DIY pillow spray with your favorite sleep oils! Gently spray pillows, sheets, blankets.
DIFFUSE This probably seems like a no brainer, but diffuse oils every night before you go to bed and while you sleep! The Desert Mist or Aria diffusers are great because they are lovely as decor in your space and they have an intermittent setting that will last all night. Some of our favorite sleep oils are Lavender, Frankincense, Valor, Peace & Calming, Vetiver, Roman Chamomile, Tangerine, Northern Lights Black Spruce and Cedarwood. You can use any combination of these or try one of these ideas!
- 3 drops each Frankincense, Valor, Tangerine, Lavender
- 4 drops Roman Chamomile, 3 drops each Lavender, Tangerine, 2 drops Frankincense
- 5 drops Peace & Calming, 4 drops Lavender, 2 drops Tangerine
- 4 drops each Cedarwood, Lavender, Vetiver
- 4 drops each Cedarwood, Northern Lights Black Spruce, Lavender
- 5 drops Northern Lights Black Spruce, 3 drops each Lavender, Release (great for when worry is your companion),
APPLY Grab your oils and apply them to the bottom of the big toe (the nerve endings that connect to the brain end here!), to your wrists and neck, and to your chest. You can use the same oils listed above alone or in any combination or try one of Young Living's pre-made roll-ons.
- Tranquil: a blend of Lavender, Roman Chamomile and Cedarwood that creates a calming, serene and peaceful feeling.
- RutaVaLa: This blend contains Rue, Lavender and Valerian (for more oomph!). It has a reputation for its “interesting” aroma, but it is 100% worth it for the results you get!
- Peace & Calming: This combo of Blue Tansy, Orange, Tangerine, Patchouli, and Ylang Ylang is a fan favorite. It smells amazing, and the Blue Tansy is specifically calming to the Central Nervous System!
- DIY Roll-ons: To a 10mL roller add a total of 40-60 drops of any of the oils listed above. Simply take the recipe above, multiply it by five, then add carrier oil
I work as a Nutritional Health Coach now, so if you are needing extra help in this area, reach out and book an appointment with me.
What would you have told yourself ten years ago to enjoy better health?! I would love to hear from you!
Blessings!
Melinda Haak
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